Thinkin with your Noggin

As my Mom used to ask, “Glenna, why don’t you use your noggin?”  I would have answered her but I had no idea what a noggin was.  Fortunately once I finished a few college degrees I found out that my “noggin” was my “reasoning skills”. 

(Hmm..I wonder if politicians are born without noggins.) 

So, I ask you.  Do you have a noggin? 

If you do, then I would suggest that you start using it. 

Let’s say I tell you to avoid wheat or gluten.  This seems like a pretty simple statement to me. (I used my noggin.)

If I told you to avoid rattlesnakes would you rush right out to the local snakery and buy a bunch of water moccasins?  (We had water moccasins in the creek when I was growing up. They were even scarier than rattlesnakes because they were quiet and would sneak up on you) 

I would hope you would use your noggin and not rush out to buy other snakes in order to avoid rattle-snakes.  That makes no sense.

So, when I say, avoid wheat and gluten I am NOT telling you to rush to the gluten free aisle and buy every box of junk food you can find because it does not contain wheat or gluten. 

Now you might find yourself “befuddled” (due to your noggin not working properly) and wonder, “Whatever am I going to eat if I don’t  eat wheat or gluten?”

Again I might say, “Use your noggin.” 

Here is a list of foods that do not contain wheat or gluten:

Lean meats

Fat free dairy

Eggs

Nuts and seeds

Beans

1000 different veggies (all sexy, I might add)

100 different fruits

CHOCOLAATE!

HOME MADE ICE CREAM

I could go on and on. 

Junk food is junk food whether it contains wheat or not.  Gluten free junk food is still junk food. 

Use your noggin.

Eat real food. 

If you can’t figure this out, I am going to send a rattlesnake to you just for fun. 

Luv, WD

A thoughtful Blog Written by Glenna Moe, Kansas City Dietitian

Simple Mathematical Equations by Glenna Moe, Kansas City Dietitian

I love your emails and comments.  I had a great one that made my wordy blogs seem, well, wordy.  She cut to the chase with a simple mathematical equation. 

Sugar=Bad

Hmm.  I think I will come up with my own equations. 

Fast food=fat+sugar+salt

Soup=Salt

Salmon=Omega-3

American Diet=Obesity+Hypertension+Diabetes+Heart Disease+Cancer

Wow, this is fun!

Soda Pop=High Fructose Corn Syrup=Expensive Medications

Sexy Veggies=Anti-oxidants

Choosing your own destiny=exercise+sexy veggies

Gaining Power Over Junk Food=Fewer Medications

I could go on and on…..

Archies= Cutie Lead Singer, Ron Dante.  (Can you call a 67 year old a cutie?  1969-“Oh, Gee, isn’t he dreamy?”  2012- “Look at that cute little old man over there”.

WD=Crazy RD

P.S. Change your life with this simple equation.

Healthy Diet=Lean Protein+BROG

Blog by Glenna Moe, Kansas City Dietitian

Lin Madness as Reported by a Dietitian

Lin-o-len Madness

I pride myself in my cutting-edgedness.  (And also in my creative use of the English language- Check out becoming nutri-fied.) 

Imagine my excitement when I saw the headlines about Lin Madness.  The national news media had finally found my Blog. 

Yes, my friends, I was the first to introduce the magic in Lin-o-len-ic acid.  This is a wonderful fat that is found in flaxseed and walnuts.  You will find similar fatty acids in sardines, salmon, tuna and mackerel.  These fatty acids are in a general group of fats called Omega-3 fatty acids or more popularly known as “fish oil”. Everyone, and their dog, should have a diet rich in these fats. 

In addition you may want to take fish oil capsules.  (I have heard that Jeremy Lin is crediting his success to his daily intake of fish oil. (Naw..)

Figuring out which ones to take can be a daunting task. Follow these guidelines for best results.

Look on the back of the bottle to find the:

  1. Serving size- It may be more than one capsule.
  2. Amount of cholesterol- There may be a large amount. 
  3. DHA and EPA and the milligrams listed with them.  Add these 2 numbers together.  They should equal approximately 500 mgs.  This is the recommended daily amount for most healthy adults. 
  4. Look for the USP symbol.  This means the supplement meets purity standards. 

 Check with your doctor if you have concerns or questions about your fish oil capsules.

The Cinderella story of Jeremy Lin will fade in time but the health benefits of Lin-o-len-ic acid will go on. 

My suggestion to you, if you want to follow your dream like Jeremy has, then follow my Simple Diet so you can be strong and healthy and wealthy and wise. 

(Wow, all of this is one Simple Diet?  YEP!)  

Wishing you a Lin-ified Day! 

WD

 

 

Kansas City Dietitian Discusses the Power of 8

The Power of 8

Did you know that most diets only last 8 weeks?  Did you know that most people lose an average of only 8 pounds?

Did you know a human head weighs 8 pounds?  https://www.youtube.com/watch?v=HR6n_EQqcCg

So if you cut your head off you could lose those 8 pounds quickly. 

Doesn’t give us much hope does it? 

That’s because DIETS don’t work.  Making healthy lifestyle changes do work. This is your life we are talking about, for heaven’s sake, not just trying to look good for some wedding or something!

Instead of “going on a diet” begin making healthy lifestyle choices.  Choose a healthy breakfast.  What you eat for breakfast sets you up for success or failure for the rest of the day.  Remember to choose protein for breakfast rather than carbohydrates or fat.  Protein will keep you feeling full, is low in calories and won’t challenge your blood sugar.  See a healthy protein list here. 

Other scary interesting facts:

Did you know that Type 2 Diabetes begins 15 years before you start having elevated blood sugars?

Did you know that Alzheimer’s disease is related to diet? 

Did you know that the average super bowl watcher consumes over 1200 calories during the game?

Did you know that dietitians rarely develop diabetes, Alzheimer’s or watch the super bowl? 

 Naw, I just made that up.

Kansas City Dietitian Sets Cape Aside

Kansas City Dietitian Sets Cape Aside

The wild and crazy celebrations are over.  The red carpet has been rolled back up.  My husband has told me that I can’t wear the Cape to bed anymore.  I have taken it off for the moment but I may don it at any time.  (I am picturing me running into a phone booth and quickly changing from RD to WD with a swish.  Oh wait, there aren’t any phone booths.)

So, back to fractions and veggies.  Sigh!
We left off at healthy protein grams.  Guess we may as well start there.
Include 20 grams of protein at each meal.  Aim for at least 80 grams per day.  
I see that glazed look. 

Simplify!

Instead of grams I have created this list to offer protein choices.  Make sure you include 8 protein choices each day and at least 2 at each meal.   

Each of the following meat servings equal 3 protein choices. 

  • skinless white meat from chicken or turkey, ground turkey breast- 3 oz.
  • fish (fin) – grilled or baked- cod, flounder, haddock, halibut, trout, tuna, salmon, catfish, tilapia-3 oz.
  • shellfish- cooked with no added butter or salt- clam, crab, lobster, scallops, shrimp- 3 oz.
  • game/other- venison, buffalo, ostrich, goat- 3 oz. 
  • beef- well trimmed-eye round steak, top loin steak, round tip steak, top round steak, tenderloin steak, top sirloin steak, 3 oz., limit to once weekly
  • pork-well trimmed- tenderloin, boneless sirloin chop, boneless loin roast, sirloin roast, loin chop, rib chop, boneless top loin chop, 3 oz., limit to once weekly

 Each of the following protein choices equal 1.

  • fat free or low fat cottage cheese- limit to 1/4 cup per day
  • fat free sugar free yogurt- 8 oz. (Try Chobani Greek yogurt =2 protein choices)
  • milk- fat free, light soy, light almond- 8 oz.
  • cheese- fat free, string, cheese stick, feta, part skim mozzarella, ricotta, farmers, provolone, or alpine lace- 1 oz.
  • egg whites or egg substitutes-limit egg yolks to 3 per week
  • soy meat substitutes, light soymilk, tofu, edamame
  • raw nuts or seeds- almonds, walnuts, sunflower seeds, soy nuts (no salt added) ¼ cup
  • natural peanut butter or other nut butter- almond, sunflower seed etc., 2 Tablespoons
  • beans-red, pinto, black, kidney, lentils, split peas etc. ½ cup  
  • quinoa (Keen-wah) found in specialty food stores) ½ cup
  • whey or soy protein powder 2 Tbsp (See Smoothie Recipe

…mutter…mutter…dashing around in my Cape is much more fun!

Kansas City “Wonder Dietitian” Wonders

Kansas City Wonder Dietitian Wonders

Wonder Dietitian wonders:

If an orange is orange, why isn’t a lime called a green or a lemon called a yellow?

Quick Quiz:  What are the 4 food color groups?

If you are new to this blog you may not know the answer. But, never fear Wonder Dietitian is here to teach you. 

BROG! 

B:  blue, purple– blackberries, blueberries, grapes, onions, beets, etc.

R:  red– tomatoes, raspberries, peppers, strawberries, watermelon, etc.

O:  orange– an orange, peach, carrots, sweet potatoes, etc.

G:  green– lettuces, spinach, broccoli, asparagus, etc.

The plant chemicals that give these foods their color are important nutrients.  You must have at least something from each of these color groups everyday. 

Rule 1:  Choose the food with the deepest color.  Deeper color means more nutrients.  Example: Spinach is darker than iceberg lettuce so it has more nutrients.

Rule 2:  Choose veggies over fruits.  Veggies are lower in calories and sugars.  Limit your fruit to 3 servings each day. 

A serving of fruit is 1 small or 1 cup cut up fresh or ½ cup cooked or canned.

Knock Knock!

(Oh no, not more knock knock jokes!) 

Who’s there?

Gorilla.

Gorilla who?

Gorilla some colorful veggies tonight!

Don’t you just love Wonder Dietitian’s sense of humor?  Don’t answer that!